A. Olympic weight Lifting (warm up sot press/squat/push press etc)
In exactly 15 min build a Heavy 2 position Squat Clean (knee and high hang) and jerks
B. Conditioning
Amrap 20 min (Tempo mode 2-2.30 min per rnd)
1 strict muscle up + 2 kipping muscle ups (1 legg less rope climb for those that can't)
4 Deficit or plain Hspu
6 Hang Power Clean 75/55kg (Rxd)
10 Toes to bar
C. Weakness Intervals
Week 2: 1 min Weakness A / 45 sec Rest / 1 min Weakness B /1.30 min Rest x 3
D. Accessory work
Max hang from rope right hand and left hand
3 sets of evil wheel 6-8 reps
In exactly 15 min build a Heavy 2 position Squat Clean (knee and high hang) and jerks
B. Conditioning
Amrap 20 min (Tempo mode 2-2.30 min per rnd)
1 strict muscle up + 2 kipping muscle ups (1 legg less rope climb for those that can't)
4 Deficit or plain Hspu
6 Hang Power Clean 75/55kg (Rxd)
10 Toes to bar
C. Weakness Intervals
Week 2: 1 min Weakness A / 45 sec Rest / 1 min Weakness B /1.30 min Rest x 3
D. Accessory work
Max hang from rope right hand and left hand
3 sets of evil wheel 6-8 reps
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